Can anyone help with little diet plan?

[g_cherie]

I know it is a slim chance, but I Would love to get a bit fitter. I am 160lbs and 5'7. Usually eat every meal, excersise by walking only so far (around 3 miles a day)..

My goal is to get rid of around 22lbs by the end of this year..

Anyone here who could give me some basic tips about food and excersise? At least how much calories I should take in and how much/often work out?

[vmw2008]

You need to create a calorie deficit, that's the basic principal to losing weight. Cutting 500cals a day will cause you to lose 1lb a week. That's usually a lot to cut for most people, which is why most will split it up between 250cals cut from diet, and 250cals burned from increased exercise daily.

You don't need to get too intense about it, but it's important to keep that basic principal in mind. If you're not losing weight, you're probably underestimating your calorie intake, or over estimating how much your burning during exercise.

It's pretty simple. Start slow, make small changes, and when they become habit, add more changes. Adding strength training to your workouts will help to build lean muscle which burns more calories during the day. Cutting out processed foods and weaning your starchy carbs will help as well (as these are the highest calorie foods that don't keep you full for very long).

Also, don't obsess over the scale. Measurements and how your clothes fit are more important indicators than weight. If you get on the scale every day, you're going to get discouraged. Limit it to once a week at the most.

[ConsultantIsBack]

Good info

[Mybeachlife88]

This girl knows what she's talking about. Read all the diet books you want... you're wasting your time. The only thing you need to do is right here. I'd publish exactly what she wrote and turn it into a book if people would buy it... it's just that books aren't as simple as a diet should be. So basically, I'll shut up now... start cutting carbs and calories, increasing excercise. ONLY THING I'LL ADD... Drink water, plain... and lots of it... even when you're not thirsty.

[vmw2008]

@Mybeachlife88 @ConsultantIsBack Thanks guys. Also, agree with the water. I drink a ton of it . Never quite understood how people live on only soda and coffee.

[Mybeachlife88]

Coffee is actually really good for you. Without the sweetners.

[Mybeachlife88]

But soda is the devil

[vmw2008]

@Mybeachlife88 I drink coffee every day so no complaints there. I just always get very thirsty after my morning cup (s) and have to drink water soon after. I see people live on the stuff and never touch water during the day.

[g_cherie]

Thanks for your info, very helpfull! I am a bit naughty and enjoy my recreational wine glass (or two), can I still do that? Or maybe there is any better drink to have when going out (with less cal)?

[vmw2008]

I drink wine without much problem. Dry-er, red wines are the best. Avoid the martinis, cosmos, sangrias, etc. they're all sugar. The trick is not to overdo it, or cause you to get the munchies. Drinking sometimes can lead to mindless snacking.

[g_cherie]

Amazing, thank you so much for this! :)

[Prettygurl12]

Download myfitnespal. I've used it for four years now. Watch your calorie intake. Watch what kind of calories you're putting in your body. Read the label of what you buy. You can do it.

[ConsultantIsBack]

-eat wholesome food

-avoid sugar, soda, anything with "enriched" flours in the food label as they are high glycemic (I. e. white pasta, pizza, cakes, pies, pastries, etc). But have weekly cheat meal to stay motivated long term

-reduce your overall calorie intake each day. Calculate your "daily maintenance caloric intake" tons of calculators just Google it. In other words, literally eat less food.

-educate yourself on nutrition, food labels. Most people don't know what high glycemic means, most people don't know that pancakes and lucky charms are bad and have no nutritional value, most people think orange juice and fruit juices are healthy when it's just as much sugar as soda.

-sweat often and exercise.

It's primarily about diet. The attractive, healthy people in the gym are that way mainly BC they simply know what to put in their mouth and what to avoid.

[g_cherie]

I am not eating that much, I think my main problem might be that I eat my dinner quite late.. Is it a myth or true that eating after 6 makes you gain weight?

[DiogoRibeiro]

Hey... There's a number of diets and exercise plans.

I have an app that uses the Weight Watchers points system and it helped me a lot. It's also easier than counting calories.

As far as exercising goes, try to be active for at least an hour a day. Just walking fast enough should help burning some calories, but also try to find an exercise you enjoy doing at least twice a week. For me, that's running and martial arts.

Good luck. ;)

[ConsultantIsBack]

Yup, and MyFitnessPal app can be very helpful to track calories, macros

[BertMacklinFBI]

@consultaltisback

im kinda lazy

[BertMacklinFBI]

@consultantisback